HS/MS- Dead Center

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

8-10 min AMRAP (warm-up pace)

100m Run

5 Inchworms

10 Air Squats

15 Jumping Jacks

20 Mountain Climbers

Then:

Partner Plank Med Ball Pass

Weightlifting

Coach Led:

5 PVC Good Mornings (slow)

Deadlift Movement Standards

Partner Up!

5 sets of:

Deadlift x5

Abmat Sit-ups x10

One partner does DL while the other partner does sit-ups, then switch. Make sure each partner does 5 rounds of both movements.

Deadlift (5×5)

May build each set, but keep weight moderate. Work on form. Record heaviest weight.

Metcon

Metcon (Time)

4 Rounds for Time:

100m Run

20 Walking Lunges

10 Hand Release Push-ups

20 Jump Rope Singles

Game

Coach’s Choice

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